Strength & Conditioning Coaching Techniques

• Study notes on Strength and Conditioning Coaching Techniques.

Basic Aspects of the Profession

• Strength and Conditioning (S&C) Coaches improve athletic performance and overall fitness, and they reduce injury risk.
• Athlete development responsibilities include creating training programs, monitoring progress, adjusting workouts, and educating athletes.
• Program design incorporates periodization, specificity, overload, progression, and individualization.
• Injury prevention strategies involve proper warm-up, movement assessments, technique correction, and recovery protocols.
• Ethical considerations and professional conduct require adherence to best practices, avoiding conflicts of interest, and prioritizing athlete well-being.

History of Strength and Conditioning

• Bernard Lange advocated early for structured strength training programs.
• LSU & Alvin Roy pioneered weight training for football players, which led to improved performance.
• Nebraska & Boyd Epley established the first formal S&C program in collegiate sports.
• Meg Ritchie Stone, the first female Division I S&C coach, promoted inclusion in the field.
• Training methodologies shifted from bodybuilding to evidence-based functional training.

NSCA and CSCCa

• The NSCA (National Strength and Conditioning Association) offers the Certified Strength and Conditioning Specialist (CSCS) certification.
• CSCS requirements include a bachelor's degree, CPR/AED certification, and passing the CSCS exam.
• The certification exam covers exercise science, nutrition, program design, and coaching.
• The NSCA hosts annual clinics, research updates, and networking events.
• The CSCCa (Collegiate Strength and Conditioning Coaches Association) offers the Strength & Conditioning Coach Certified (SCCC) credential.
• SCCC credential is designed for collegiate/professional-level S&C coaches.
• The 640-hour practicum is a requirement for SCCC, providing hands-on experience under a certified mentor.
• Both written and practical exams are used toEvaluate knowledge and coaching ability.
• Events and networking opportunities include an annual conference, workshops, and professional development.

Warm-Up

• Warm-up prepares athletes physically by increasing blood flow and muscle elasticity, and mentally by enhancing focus and readiness.
• Enhances performance and reduces injury risk.
• Temperature-related effects include increased muscle/core temp, enhanced neural function, and reduced muscle viscosity.
• Non-temperature-related effects include increased blood flow, elevated oxygen uptake, and post-activation potentiation.
• A general warm-up consists of 5 minutes of aerobic activity followed by dynamic stretching.
• A specific warm-up includes sport-specific movements and drills mimicking upcoming activity.
• One example is the RAMP protocol: Raise, Activate, Mobilize, and Potentiate.

Flexibility Training

• Flexibility training enhances range of motion (ROM), movement efficiency, and injury prevention.
• Helps maintain joint integrity and muscle balance.
• Static stretching involves holding a position to lengthen muscles.
• Dynamic stretching involves moving muscles through a full ROM.
• Mobility exercises combine flexibility and control.
• Post-workout is best for improving ROM, as muscles are warm.
• Pre-workout, dynamic stretching is preferred over static to avoid power loss

Bilateral Squatting Movements

• Back Squat (BS) has high load capacity and emphasizes the posterior chain.
• Overhead Squat (OHS) tests mobility, stability, and coordination.
• Front Squat (FS) targets the quadriceps and challenges core and posture.
• Squat depth requires the hip crease to be below knee level for full ROM.
• Knee tracking requires alignment with toes to avoid valgus collapse.
• Hip engagement involves glutes and hamstrings driving movement.
• Key cues for the back squat include "chest up," "knees out," and "engage core."
• Common movement faults include excessive forward lean, which can be corrected with core engagement and ankle mobility drills.
• Mobility limitations and progressions: Address ankle, hip, and thoracic mobility before increasing load.

Weightlifting Movements

• The phases of the Double Knee Bend (DKB) are part of weightlifting movements.
• First pull (floor to knee): Initiate lift by pushing through heels, maintaining neutral spine.
• Transition (knee to power position): Slight rebend of the knees to position for explosive force.
• Second pull (extension and shrug): Rapid hip and knee extension, aggressive shrug for bar acceleration.
• During the lift the Center of Pressure (COP) shifts from midfoot to heels, then back to midfoot for power transfer.
• Bar path efficiency minimizes horizontal displacement for optimal force application.
• Explosiveness and power development: Faster lifts correlate with improved sports performance
• Transferability to sport: Enhances sprinting, jumping, and overall athletic explosiveness.
• Coaching aspects include teaching proper positioning and pull mechanics, focusing on hip hinge, bar close to body.
• Common errors include early arm bend, which can be corrected by cuing "long arms" and reinforcing a "straight pull.”
• Progressions can start with pulls from the knee, then transition to full lifts.

Study notes cover the role of Strength and Conditioning (S&C) Coaches in improving athletic performance and reducing injury risk. Program design incorporates periodization, specificity, overload, progression, and individualization. Also covers the history of S&C including pioneers like Bernard Lange, LSU & Alvin Roy.